Eat the Rainbow

The thought of eating the rainbow can be difficult to think of. I mean, how do you eat the rainbow throughout the day? Not to mention that putting together a meal can be very confusing because of all the information that is out there. Some people say to load up of animal protein, others on greens. However, many nutritionists, medical doctors and registered dietitians nutritionists agree that it is important to eat the rainbow. This means, to eat foods of all colors and not just stick to one color. All foods that come from the earth have something very special to offer. 

Red Foods
About 74% of Americans don't eat enough red foods. Red foods help DNA health, protects against heart disease and cancer, supports your urinary tract and prostate. Red foods are full of antioxidants and help strengthen your immune system. Red foods can be found in berries, red fruits and vegetables and red beans. You can eat a cup of berries as a snack or as part of an afternoon smoothie. 

Orange and Yellow Foods
About 80% of Americans don't eat enough orange and yellow foods. Orange and yellow foods support your vision, strengthen your immunity system and are part of your overall health, growth and development. They are also full of antioxidants that help strengthen your immune system. Yellow and orange foods include pineapples, potatoes, corn, yellow zucchini, bananas, oranges, persimmons all of which are easy to include in your daily meals by mixing them up. You can add a banana and pineapples to your smoothie or eat oranges and carrots as a snack.

Green Foods

About 69% of Americans don't eat enough green foods. Greens help support our eyes, liver, clean out our arteries, cell turnover, promotes gum health and wound healing as well as keeps our bones strong, improve body odor, help speed up healing process. These are foods like spinach, kale, lettuce. You can make green smoothies as well as salads with these foods. We should eat 1 cup of cruciferous greens like broccoli, arugula or kale and 2 cups of leafy greens like romaine lettuce, green leaf lettuce or red lettuce. This will help us get all the quality greens in our system. You get all of your daily greens in my Fountain of Youth Smoothie.

Blue, Violet and Black Foods
About 79% of Americans don't eat enough blue, violet or black foods. These darker colored foods help support our brain, bones, heart and artery health. They also are full of antioxidants and help boost our memory and help protect us against cancer. These foods include black beans, berries and eggplant. You can make dinner meals with black beans or include blueberries and black berries into your smoothie.

White and Brown Foods
White foods are easy to overlook and or be overeaten. White foods foods are great anticancer and anti-inflammatory foods. They also support your immune system, help lower blood pressure and help control your cholesterol. These are foods like grains, nuts, soy and mushrooms. You can make dinner meals with these foods. They should never be overlooked or seen as bad foods. Eat 1 to 2 tablespoons of nut butter and 2 to 3 cups of a whole grain. 

Eating the rainbow and getting foods from different categories will help you get a well balanced diet as well as optimum health.

Resources

  1. Greger, M. (2015). How not to die: Discover the foods scientifically proven to prevent and reverse disease. New York, NY: Flatiron Books.
  2. Hever, J. (2014). The Vegiterranean Diet. Philadelphia, PA: Da Capo Press.
  3. Olien, D. Superlife: The 5 simple fixes that will make you healthy, fit and eternally awesome. New York, NY: Harper Wave.
  4. Talib, N. (2016). Younger Skin Starts in the Gut: 4-week program to identify and eliminate your skin-aging triggers - gluten, wine, dairy and sugar. Berkeley, CA: Ulysses Press. 
     

5 Steps to Optimum Meal Planning

Recently, I've been doing a good job planning out my meals. I mean I've been planning out my meals for a while but my grocery list and my meal plans didn't always match. I would either add too much food or not include all the ingredients I needed to make a meal. 

Being sloppy when meal planning can actually become expensive. This is why it's so good to have a system in place when meal planning.

  1. Have a meal planning calendar: I purchased a white board meal planning week calendar. I love this calendar because it allows me to see what I plan to eat for each meal the whole week. This allows me to make a good grocery list that matches what I have planned for the week. 
  2. Fill out your calendar with recipes from 3 to 5 cook books. Don't worry if you eat very similarly every week. I do too. 
  3. Write down all of the ingredients you need based on your calendar. Try not to astray. Write down everything you plan to eat and then purchase all of the foods needed. Next, go to you cupboards and see if there's anything you're running out of and add it to your grocery list. 
  4. Go shopping on your own. You can very well go shopping on your own and purchase everything you have on that list. Try not to go astray. 
  5. Have someone else go shopping for you. I personally don't go grocery shopping anymore. Really because I have two little girls and it's very difficult to go to the store with them. I order food through Amazon Prime and or Shipt. I love purchasing my weekly groceries through them because I save money. I save money because my eyes aren't wandering. It's the best way to purchase food in my opinion. 

Once you create this habit of meal planning, making a grocery list and going grocery shopping, you will see how much easier it is to eat healthy, purchase quality food, and save money.

Beware of Parfum & Fragrance

Have you guys seen the ingredients fragrance or parfum in your skincare, makeup, haircare, body care products? These ingredients are one in the same...except that they are also mystery ingredients and no one really knows wha they are except that they are a blend of chemicals put together in a lab to mimic the smell of a natural element. 

So instead of using essential oils, which are directly derived from plants, companies will use fragrance or parfum because it's less expensive. Even some of the most "natural", "organic", products will still contain fragrance or parfum because those labels don't mean all ingredients are natural or organic but just some. 

Fragrance and parfum are known to be disruptive to your hormones and may give you allergic reactions. The chemical blend to make such fragrance or parfum is unknown and varies from company to company. Even if the label says "natural fragrance", very little is known about what ingredients create the "natural fragrance" blend. Is it essential oils or is the blend mimicking a natural scent?

Fragrances or parfums are not tested for safety. I personally get horrible headaches if the smell of the fragrance or parfum is too strong...even if the smell is pretty. 

When looking at the ingredients of your favorite products make sure that they are using essential oils. Essential oils have many benefits when applying topically and into your hair. They are diluted and blended to create quality hair products, skincare, body care products. 

All of the ingredients should be disclosed and not hidden under the words fragrance or parfum. 

I know that sometimes we turn a blind eye because we want the product to work. But even if it does work, you might get a side effect that could have been avoided if one had just done more research. 

I challenge you this weekend to go through all your products and remove products containing fragrance and parfum and notice what differences you may experience as a result. 

Three Reasons Why Simple is Better

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Last week I talked about simplifying your kitchen. If you haven't read that article, you can find that article here. I mentioned all the places you can find clutter and what stuff you can get rid of. Even now after I did my decluttering, I still find things that I could have gotten rid of. 

This week I want to talk about the benefits of decluttering you kitchen. The fact is that simple is better. Although I love museums and go to one every chance I get...but I honestly don't want my house to look like a museum but a resort. 

Here are the benefits of having a clutter free kitchen: 

1. It's safer

I have a toddler and having too many sharp utensil can be dangerous. Fortunately I don't have a climber but nevertheless I need to make sure everything is in it's place. When one has too many sharp objects, it can be very easy to forget about them and accidents can happen. It's always best to have what is necessary to avoid any kind of dangerous accidents. 

2. It's beautiful

We all love those magazines with the beautiful kitchens. If you notice, the one common theme in all of the kitchens is that they don't have a lot of things. Those kitchens have what is necessary. The kitchen looks spotless and inviting. Just having a kitchen with less things is also stress free. There is something about more space that brings peace to the mind.

3. It's easier to clean

I know many of us love clean rooms, homes and things...but we dread the cleaning process. However, when you have less stuff, it's a lot easier to clean your space. Too many things makes the cleaning process that much worse. 

If you haven't decluttered your kitchen yet, make sure to schedule some time and remove all the items you don't use. You'll see how much more you'll love your kitchen and home.

Mirley xo

Simplify Your Kitchen

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In January, I cleaned out my kitchen. It didn't take me one day, but a couple of days. I had a goal of getting rid of anything I didn't need. The thing is that my kitchen is small and everything I had was making it cluttered. I had duplicates of utensils and no room to put them. So cleaning up my kitchen was important. 

Clutter is stressful and keeps you from living in peace. I personally get annoyed easier if there is clutter in my house. It's like I can't breathe well. It's seriously annoying.

For this blog post, I want to challenge you to declutter you kitchen. Simplify it and organize it. Do the following steps to have a simplified kitchen. 

1. Take Inventory of Your Kitchen Essentials

Being by organizing your dishes, utensils, pots and pans. Get rid of any duplicates and broken items. Only keep what's essential like one set of dinnerware, pots and pans you use regularly and what you're able to fit into your cupboards. 

Also, get rid of all those cookbooks that you don't ever open. They're just taking up room and probably stressing you out even more because your food doesn't look like the ones in the pictures. Keep only the ones that you use on a regular basis.

2. Organize Your Pantry and Refrigerator

Next, look into your pantry and remove foods that have artificial flavors and coloring. These "foods" contain ingredients that are not food and that actually do more harm to your system than good. Also, go into your refrigerator and throw out any items that are expired and that also contain ingredients that are not food. 

3. Invest in Quality Kitchen Appliances

We don't need all of the fancy new, fun kitchen appliances that are invented every year. Most of those inventions are a waste of space and money. However, there are kitchen appliances that are worth investing in. These kitchen appliances do more than one thing.

I personally invested in a Vitamix and a Nutramilk. The Vitamix makes smoothies, soups and even bread! The Nutramilk makes almond milk, cashew and walnut milk! It's really an awesome kitchen essential to have. It even makes spreads! I absolutely love both of my kitchen essentials, they do so much for us and they're a great money saver too.

Lastly, invest in a bookstand that holds up your cookbooks. Having an open cookbook in your kitchen gives it such a home and welcoming feel. 

When you organize your kitchen, you'll see how much nicer it is to go there, cook meals and as a bonus save your money, time and stress. Try this project this month and see how much easier your month will go.

Mirley xo

How to Create Long Lasting Healthy Habits

The Natural Beauty Method way of eating is meant to help you create long lasting healthy habits. It's a formula to eat everyday without the stress of measuring your food and counting calories. The point is to create simply habits so that your life is easier, which in turn will make you healthy and happy. 

I personally eat like this everyday. I love how simple it is now to make a complete healthy breakfast and lunch, which I did have trouble before.

Although I was eating every meal, I don't think I was eating enough for breakfast and lunch because of how fast I was getting hungry. The foods I was eating weren't filled with fiber and proper nutrition so it's no wonder I was getting hungry so quickly.

Ever since I started eating the Natural Beauty Method way, I'm not hungry fast. I have more energy and clarity and my skin really does look better!

In my family we tend to have rosacea and eating the Natural Beauty Method way has helped calm my rosacea. My skin is smoother. Although I have not gotten rid of my rosacea, it will always be a part of me, at least my skin doesn't look irritated. 

This year, I'm releasing a book on how to help you create long lasting healthy habits but taking baby steps. Conquering your nutrition all at once can be very overwhelming and all it does is lead one to stop trying to create a healthier lifestyle. 

I really love this approach because it's the one that helped me get to where I'm at today. I wasn't able to change my poor eating habits all at once. I needed to do it once step at a time. Once I conquered breakfast, I was able to fix lunch. I couldn't do it all at once because it was too much for me. 

I invite you to take the challenge of changing your eating habits one meal at a time and see how easy it will be to have a healthy lifestyle that will build you beauty and strength and make you feel confident and beautiful. 

Because when you love your body, your body loves you back. 

Mirley xo

Reach Your Goals One Step At A Time

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Goals can be tricky. We all want to achieve our goals, but sometimes we get overwhelmed once we're done writing them down. We don't know where to start. Continue reading the following posts to figure out how to reach your goals, one step at a time.

First, begin by brainstorming all of your goals. This could include eating healthy as well as exercising or any other project you want to accomplish. Write them all down. 

Second, highlight the ones that you can accomplish in the next month. Try to only highlight between 3-5 goals. 

Third, write down the steps you need to take to get to your overall goal. These steps include:

  • Write down everything you need to do less of (i.e. buy "fun" foods at home, eating out)
  • Write down things you need to do more of (i.e. cook more at home, purchase more whole foods)
  • Write down everything you need stop doing completely order to reach your goal (i.e. stop eating out for lunch and bring my own lunch to work)
  • Write down things you need to try this month (i.e. new ingredients that make my cooking healthier, new recipes, etc.)
  • Write down what do you want to feel/look when you accomplish your goal (i.e. healthier, lighter, stronger, more energy, etc.)

Reaching your goals doesn't happen over night. It takes time and effort. It takes consistency. It's not easy, but the journey is fun and worthwhile. You learn something new about yourself everyday. Everyday is a challenge you can improve on...even when things don't go as planned. 

Let me know in the comments below, is this blog post helps you look at your goals with ease rather than stress.

Mirley 

Resource

  1. Johnson, Chalene. SmartLife Push Journal. SmartLife, Inc, 2017.

How to Improve Your Meals without the Overwhelm

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Before I became a holistic nutrition specialist, I ate the way I ate without giving any thought to it. However, when I made the commitment to eat healthier, I became overwhelmed with all the different takes on eating healthy.

Part of it was because of all the different approaches to eating healthier but also it was because I was trying to change my habits way too fast. I wanted to improve breakfast, lunch and dinner all at the same time. Although I was making some improvements, trying to change all meals overwhelmed me and I wasn't going anywhere with it. 

It wasn't until I myself decided to change one meal at a time. My dinners were pretty good. I needed to breakfast and lunch. So I decided to start with breakfast, then lunch and finally snacks. The Natural Beauty Method follows a simple meal-by-meal makeover.

Start improving your breakfast or the meal you have the most difficulty eating healthy. Then move on to the next difficult meal. This way, you just focus on improving one meal and making a habit to eat that meal healthy even when you go out to eat. 

Don't worry if your other meals need improvement. Just focus on one meal and everything else will fall into place. Eating healthy will come easy once you tackle one meal. 

Once you've made a habit to eat healthy for breakfast, for example, then go on to your next difficult meal. 

You can also follow the Natural Beauty Method meal planning formula to help you come up with delicious meals. 

Download the PDF below and start improving your eating habits one meal-at-a-time. 

Mirley xo

The EveryGirl Journal March 2018

WHAT IS THE EVERYGIRL JOURNAL?

The EveryGirl Journal is a FREE monthly magazine that is delivered to your inbox. It is a health and wellness that is committed to bring you articles on grace not perfection, eat for beauty, respect your body, move your body and age gracefully. The magazine will also include monthly recipes, workouts and natural beauty tips.

"My goal in creating this magazine is to help women love their natural beauty and make wise choices in regards to their health and wellness. I will share content from experts that is so meaningful that you keep these issues and return to them again and again.
Each time a new issue comes out, I want you to set aside time for yourself. I want each article and recipe to make you feel inspired, confident and beautiful. 
The EveryGirl Journal is a magazine designed to empower your inner wisdom."

-Mirley

WHAT'S INCLUDED IN THE MARCH ISSUE?

  • Learn the value of grocery shopping at your farmer's market.
  • Learn the value of forgiveness.
  • Great anywhere workout sheet.
  • New Yummy Recipe 
March Issue 2018.jpg

MEET OUR CONTRIBUTORS

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Contributors (3).png
Contributors (1) 3.04.51 PM.png

This issue is packed with content to leave you feeling inspired and ready to live clearly! Enjoy it and leave a comment below to let us know what you think.

If you liked this issue then please share it with your friends!

Download your copy here!.png

BECOME A CONTRIBUTOR

Are you an EveryGirl with a story to tell? Are you an EveryGirl with an empowering program? The EveryGirl Journal focuses on 5 Principles:

  1. Grace Not Perfection: Grace not perfection is about getting things done and leaving some things messy. We can't be perfect and striving for perfection only causes stress. Staying organized, planning can help one do what needs to be done, yet still allow for discrepancies in the day. 
  2. Eat for Beauty: I don't believe in counting calories. It's a total waste of time and absolutely stressful. I believe in eating nutritious whole foods that nourish the body and give me glowing skin. I believe in listening to my tummy for when I'm hungry and full. I DON'T believe in diets!
  3. Respect Your Body: Respecting your body includes exercising, sleeping, staying grounded, drinking water, getting the right amount of sleep, using safer skincare and eating the rainbow. When you respect your body, your skin will glow and you will feel more confident, calm, beautiful and happy.
  4. Move Your Body: We can't forget to exercise. Exercise is a great way to detox our body as well as gain strength and muscle tone. It also helps one relax and enjoy the day.
  5. Age Gracefully: We don't have to go under the needle to look beautiful. Using clean, safe skincare along with healthy lifestyle and eating habits will allow us to look beautiful at every age.

If you have knowledge and wisdom and would like to share them with the EveryGirl community, please fill out the form below so we can work together and help empower women!

Note: articles contributed to The EveryGirl Journal are NOT to be posted in your blog.

The Perfect Combination

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One of the questions I've gotten in the past is how do I eat healthy. I didn't know to answer the question because I was just eating normally. You know, the way my mom taught me. It wasn't until I started learning about nutrition and paying attention to my habits that I learned how explain to people how to eat healthy. 

After studying nutrition and becoming a holistic nutrition specialist, I learned a lot more about how to make every meal healthy. It's pretty simple. 

Breakfast:

Breakfast should start with a 16oz - 32oz green smoothie and followed by an entree like oatmeal or an entree of your choice. Now keep in mind that many people will feel full after drinking their smoothie. So the breakfast entree can be their mid-morning snack

Lunch

Lunch can be a number of meals. The key is to include a salad with a homemade dressing (I like mine the best) or a soup (the soup can be creamy or hearty), with your entree. The entree can be a burrito or wrap or leftovers.

Dinner:

For dinner, always being with a salad or soup. Then go on to your entree.

Snacks: 

Snacks can be fruit veggies and a healthy dip like hummus or guacamole.

Once you apply these simple tips, you'll see how eating healthy can be such an easy routine. 

P.S. Let me know in the comments which meal you need to most help in.

Live Confidently

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Hi Beautiful, 

What does living with confidence look like? I see many articles talking about confidence showing the most beautiful girls, hair and makeup done and the most beautiful clothes. And although I do believe how you appear to the world is a window of confident you feel, it's also not everything. 

To be confident, you must have self-love and self-respect. I remember, I was not always the most confident person. I wanted to be but I wasn't. I was self-conscious. I was always comparing myself to other women. 

When I started to treat my body and myself with respect, I started to feel confident. My posture improved. I wasn't afraid of what people thought of me when I spoke my mind. I didn't start thinking about what others thought about me when I spoke my mind. Whether my opinion is popular or not, it is valid. 

My point is that when you treat yourself with respect, you are more confident. What's great is that you feel confident, you actually want others to feel the same. 

It's a beautiful cycle.

When you become confident, your life is simpler. It's easier to live in the present because you don't care about what others think. You know you're a good person and have only good to offer to this world.

Self-respect --> self-love --> confidence. 

Mirley

5 Ways to Show Your Body Respect

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In the month of February, we talk a lot about body love. However, I want to go deeper and discuss ways to show your body not only love, but respect. 

I believe that love your body is loving the unique look and shape that you have been given. Whereas respecting your body is taking care of it. 

If we don't take care of the body we're given, then our body will not work at its fullest. It's like I say, when you love your body, your body loves you back. 

Anyway, here are five tips on how to take care of your body. 

Tip #1: Eat the Rainbow

We must eat whole foods of all kinds. Don't just stick to one type of foods, make sure you include reds, blues, purples, greens, orange, yellow foods as well as brown and black colored foods. All of theses foods contain antioxidants, which are great for your inner and outer beauty and health.

Tip #2: Exercise

I know we've all heard we need to exercise more but the fact of the matter is that it's true. Working out gives you more energy and keeps you stronger and more vibrant. Find a workout that you like and stick to it!

Tip #3: Use Safer Skincare

We all know that what we put in our body is important. But what about what we put ON our body? What we put on our body is just as important because such ingredients can actually irritate our skin and instead of making our skin glow, it's actually aging us faster. 

Tip #4: Sleep

We all need to get adequate amount of sleep. Unless you have a newborn, you need to sleep 7-8 hours a night. Make a point of making a nightly routine that will help you to fall asleep. This could include reading, taking a shower/bath, drinking Tulsi sleep tea and not watching any TV. Sleep helps us rejuvenate, which allows us to give our best to our family.

Tip #5: Make Me Time

I know it can be hard to make me time; especially when you have kids. Finding a babysitter can add up. However, it's definitely important in order to recharge your batteries. You can have a girl's night where you all go to one friend's house put on masks, drink hot chocolate and eat yummy pastries and watch a movie. Trust me, you will enjoy your girl time. 

Remember respecting your body is taking care of it. 

Let me know in the comments below, how you respect your body. 

Mirley xo

February 2018

WHAT IS THE EVERYGIRL JOURNAL?

The EveryGirl Journal is a FREE monthly magazine that is delivered to your inbox. It is a health and wellness that is committed to bring you articles on grace not perfection, eat for beauty, respect your body, move your body and age gracefully. The magazine will also include monthly recipes, workouts and natural beauty tips.

"My goal in creating this magazine is to help women love their natural beauty and make wise choices in regards to their health and wellness. I will share content from experts that is so meaningful that you keep these issues and return to them again and again.
Each time a new issue comes out, I want you to set aside time for yourself. I want each article and recipe to make you feel inspired, confident and beautiful. 
The EveryGirl Journal is a magazine designed to empower your inner wisdom."

-Mirley

WHAT'S INCLUDED IN THE FEBRUARY ISSUE?

  • Learn how to age with grace and ease.
  • Learn how to love your unique beauty.
  • Learn to not compare yourself with others.
  • Compatible on all electronic devices and downloadable 
February Issue 2018.jpg

MEET OUR CONTRIBUTORS

Contributors (2).png
Contributors (3).png
Contributors (1) 3.04.51 PM.png

This issue is packed with content to leave you feeling inspired and ready to live clearly! Enjoy it and leave a comment below to let us know what you think.

If you liked this issue then please share it with your friends!

Download your copy here!.png

BECOME A CONTRIBUTOR

Are you an EveryGirl with a story to tell? Are you an EveryGirl with an empowering program? The EveryGirl Journal focuses on 5 Principles:

  1. Grace Not Perfection: Grace not perfection is about getting things done and leaving some things messy. We can't be perfect and striving for perfection only causes stress. Staying organized, planning can help one do what needs to be done, yet still allow for discrepancies in the day. 
  2. Eat for Beauty: I don't believe in counting calories. It's a total waste of time and absolutely stressful. I believe in eating nutritious whole foods that nourish the body and give me glowing skin. I believe in listening to my tummy for when I'm hungry and full. I DON'T believe in diets!
  3. Respect Your Body: Respecting your body includes exercising, sleeping, staying grounded, drinking water, getting the right amount of sleep, using safer skincare and eating the rainbow. When you respect your body, your skin will glow and you will feel more confident, calm, beautiful and happy.
  4. Move Your Body: We can't forget to exercise. Exercise is a great way to detox our body as well as gain strength and muscle tone. It also helps one relax and enjoy the day.
  5. Age Gracefully: We don't have to go under the needle to look beautiful. Using clean, safe skincare along with healthy lifestyle and eating habits will allow us to look beautiful at every age.

If you have knowledge and wisdom and would like to share them with the EveryGirl community, please fill out the form below so we can work together and help empower women!

Note: articles contributed to The EveryGirl Journal are NOT to be posted in your blog.

Name *
Name

How do you respect your body?

Hi Beautiful!

In the month of February, we read a lot about body love. Loving one's body is extremely important for building self-confidence. However, I believe you can do more and that is also to respect your body. 

What is the difference between self-love and self-respect? Well they're very similar but I do believe that self-respect requires one to listen to one's body. 

In the media recently hear a lot about women loving their bodies. That is very important because we're all born with different shapes. Some of us are tall, some of us are short, some of us have wide hips and some of us have narrow hips. Our bone structures really does determine how body will look. 

However, when we don't listen to our bodies, we can hurt it even though we are proud of our natural shape. How so? If we hungry and we don't stop to eat, we are not giving our body respect and that can lead to stomach strains and loosing unnecessary weight, especially if one is naturally thin. And if one is trying to lose weight by starving oneself, we are actually doing the body more harm. 

Same goes for if we don't listen to our body when it's full. If we feel we're full but we continue to eat, we are not respecting our body's signals. These signals are important for maintaining health and a healthy weight. 

I recently asked in my social media, "how do your show your body respect?" It was shocking to me to see such a low response even after I had boosted it in a number a Facebook groups for exposure. So few people were able to respond.

So, I'm going to turn it to you. How do you show your body respect? Do you listen to your body when it's tired, when it's hungry, when it's full, etc? Listening to your body will allow you to be more calm and centered. 

Leave me a comment below and let me know how you show your body respect. 

Mirley xo

Why do you want to eat healthy?

Eating for beauty and strength can seen challenging when it's all new to you. However, one must focus on your why.

  • Why do you want to eat for beauty and strength?
  • Why do you want to eat healthy?
  • Who are you making this change for?

Answer all of these questions honestly. When you answer these questions honestly, making the change will still be challenging but will have a purpose, which will keep you going. 

I know when I started making the change to stop eating bags of Doritos, it was not easy. I started by not keeping bags of chips at home. I gave myself permission to eat Doritos at social events. This allowed me to wean off of this bad habit in a healthy and respectful way. I say respectful because my body would only want more had I taken it all away at once. 

Try this simple tip when you are making eating for beauty and strength a habit. Choose one food that you know isn't good for you and slowly cut it out. 

Then choose one meal that you want to focus on improving. Don't improve all meals at once. That is just overwhelming and can lead to failure fairly quickly. 

This week is about giving you a glance at what living a healthy lifestyle is all about.

xo Mirley

P.S. Focus on improving your breakfast this week. The breakfast guide for this week is pretty simple to accomplish.

3 Simple Steps to Meal Planning

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Meal planning is something that I've learned to do over time. It didn't come naturally to me and sometimes I still lag it. 

Anyway, meal planning is actually pretty simple. In this blog, I'm going to teach you how to meal in a very simple way. 

Step 1: Give Each Day of the Week a Theme
For example you can give each day of the week a theme like the ones below...

  • Sunday: Fancy Meals (i.e. lasagna, enchiladas, meals that take a long time to make)
  • Monday: Italian or Asian meals
  • Tuesday: Latin Nights
  • Wednesday: Leftovers
  • Thursday: Soup & Wraps/Sandwiches
  • Friday: Homemade Fast Food
  • Saturday: Eat Out

For breakfast, pick out one set of greens and fruits to put in your green smoothie and one entree to have the whole week like oat meal.

For lunch, pick out one wrap and salad and just have that the whole week.

Choosing one meal for breakfast and lunch will save you time and money.

Step 2: Choose a Meal

Now that you have a theme, choose a meal. Do this by going to the grocery store specials of the week to decide your meals. This way you can purchase items that are on sale. This will make your meals less expensive and still have good nutritional value.

Step 3: Grocery Shopping

Now that you know what you're going to eat throughout the week, make a grocery list. Again, go for what's on sale. This helps keep more money in your pocket. Stick to your list and go when you're not hungry so you aren't tempted to purchase unnecessary items. 

Now that we have that covered, meal planning should be a lot easier. 

xo Mirley

P.S. Reply to this email and let me know how your shopping went this week. 

How will the 7 Day Reset benefit my body?

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Hi Beauty!

I'm really happy that you've chosen to reset your body. There are several reasons why making a habit to eat healthy everyday will benefit you.

You won't be drinking only juices. Instead you'll be eating delicious foods that will fill you up as well as nourish and clean out your body. 

Eating nutritious foods is the best way to clean out your body daily and creating healthy habits that will build your beauty and strength from the inside out.

The 7 Day Reset will... 

  1. elevate your mood and give your body and mind energy and ability to focus.
  2. decrease cravings because you'll be consuming delicious fruits and veggies that contain a lot of fiber. 
  3. reduce bloat and remove toxins from your body that may be contributing to weight gain. 
  4. allow you to sleep better. 
  5. give you glowing, healthy and supple skin.

Lastly, some words of wisdom...don't pressure yourself, for this will only build stress and defeat the purpose of the reset. Take the reset one day at a time and even just one meal at a time until the Natural Beauty Method becomes a habit.

xo Mirley

P.S. Remember, the reset is about respecting your body and listening to it's needs. For when you love your body, your body loves you back.

January 2018

WHAT IS THE EVERYGIRL JOURNAL?

The EveryGirl Journal is a FREE monthly magazine that is delivered to your inbox. It is a health and wellness that is committed to bring you articles on grace not perfection, eat for beauty, respect your body, move your body and age gracefully. The magazine will also include monthly recipes, workouts and natural beauty tips.

"My goal in creating this magazine is to help women love their natural beauty and make wise choices in regards to their health and wellness. I will share content from experts that is so meaningful that you keep these issues and return to them again and again.
Each time a new issue comes out, I want you to set aside time for yourself. I want each article and recipe to make you feel inspired, confident and beautiful. 
The EveryGirl Journal is a magazine designed to empower your inner wisdom."

-Mirley

WHAT'S INCLUDED IN THE JANUARY ISSUE?

  • Helpful articles and resources on making clear goals in the new year
  • Delicious green smoothie recipes
  • 30 day pilates workout
  • Compatible on all electronic devices and downloadable 
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MEET OUR CONTRIBUTORS

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This issue is packed with content to leave you feeling inspired and ready to live clearly! Enjoy it and leave a comment below to let us know what you think.

If you liked this issue then please share it with your friends!

6 Benefits to Making Green Smoothies a Part of Your Daily Routine

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Green smoothies has become a trend that, I believe, is here to stay. There are all kinds of green smoothies and all kinds of formulas. Committing to drinking green smoothies daily is a lifestyle change. It's not meant to be a temporary fix but a part of your daily routine. 

Green smoothies are easy to make. You just get some greens, a tablespoon of lemon and some fruit. And voila! You have a delicious, nutrient filled drink!

Here are the benefits of drinking a daily green smoothie

  1. Green smoothies help increase your energy. The fruit in the smoothie gives you sugar and breaking down the food in the blender helps your body absorb those nutrients faster.
  2. Green smoothies give you glowing skin. The greens in the smoothie helps clean out your system from toxins. These toxins clog your pores and ages you. The chlorophyll replenishes your skin giving it a healthy glow.
  3. Green smoothies give you clarity. The fiber in the fruits and leafy greens gives you energy and the ability to focus. This helps a lot with getting rid of brain fog. 
  4. Green smoothies help strengthen your immune system. The fruits and leafy greens in your green smoothies contain vitamins K, A, C, all which helps you fight viruses and infections. 
  5. Green smoothies help give you regular bowel movements. Having regular bowel movements is very important to help you flush out toxins that are giving you acne and unnecessary weight gain. 
  6. Green smoothies help you lose weight. When you drink green smoothies, you're body automatically stops craving "fun" food. You will still eat "fun" food but not regularly like in the past. Furthermore, green smoothies are filled with fiber and healthy fats that keep you full and energized while reducing cravings. 

Make green smoothies a part of your daily morning routine and see how your body will change and improve.

Mirley xo

P.S. Leave me a comment below about your thoughts on drinking green smoothies. 

Resource:

Hansard, Jen, and Jadah Sellner. Simple Green Smoothies: 100 Tasty Recipes to Lose Weight, Gain Energy, and Feel Great in Your Body. Rodale, 2016.

Moving Forward in the New Year.

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It's New Year's Eve and there's so much to look forward to in the new year! Every year people look back at their year with and are either happy with their accomplishments or disappointed at their failures. And every year people talk about their new year's resolutions. This year, however, I want to challenge you to do something beyond new years resolutions for New Year's. 

This morning, the pastor of the church I attend talked about moving forward and letting things go. You see many times we make a point of making all kinds of goals, which are well intended but we don't actually stop doing things that keep us from reaching those goals. 

For example, if we want to lose weight, we go to the gym, hire a trainer and workout. However, we don't adjust our eating habits, we don't go to the gym on our own and we don't put in the extra effort. How are we going to reach our goal, if we haven't stopped our bad habits? And if we go deeper, we aren't letting go of whatever is bothering us inside that keeps us from reaching our goals.

The year, I want you to look back at 2017 and answer the following questions so you can make the most of 2018. For an even bigger challenge, make answering these questions a yearly New Year's Eve. 

  1. What is one thing you did this year that you are super proud of? Write it down and share it with those around you tonight. 
  2. What is a mistake you made and what did you learn from it? Write it down and share it with those around you tonight. 
  3. What/who is holding you back? How are you going to let go of these bad habits/memories/relationships in order to make space for positivity in the new year? This is private and you don't need to share this. Write it down and now shred the paper or burn it. This symbolic way of letting go is extremely powerful.
  4. What or who are you going to make room for this new year? How do you plan on spending more time on this person/s or projects? Write it down and share it with those around you.

Lastly, write down 3-5 things you want to accomplish in the following year. Don't worry if you don't accomplish them this year. Remember, some dreams and goals take years to make a reality.

Doing this simple ritual can be a lot of fun and does make an impact on where you're going in the new year. I hope you have a fun night.

Happy New Year's and to new beginnings!

Mirley xo